The Chinese New Year is the happiest day for foodies, family gatherings, friends gatherings, classmates gatherings are inseparable from the food. But how to eat healthy, eat taste with little consideration. During the holiday season, we recommend an article that tells you how to eat the safest and healthiest food. Choose foods that are rich in nutrients but low in calories. There is no such thing as the “healthiest food”, but “variety” is the way to go. Limit your intake of added sugars and saturated fats, and reduce your sodium intake. Change your food choices and choose healthier foods and beverages. On January 7, 2016, the 2015-2020 Dietary Guidelines for Americans were released. Dr. Clove will explain the five core recommendations for a healthy diet: First, you should follow a healthy eating pattern throughout your life Don’t believe in those “3 days to lose 10 pounds” diet, and don’t hold on to the fluke mentality of “I’ll lose weight properly after eating this meal”, healthy eating is a long-term lifestyle that needs to be practiced every day and fought for throughout your life. The food we eat will have an impact on health, choose the right food, eat the right amount, not only can help us maintain a good body and good color, but also reduce the risk of various chronic diseases. Second, pay attention to the diversity of food, nutrient content and intake 1, choose nutrient-rich but low-calorie food. For example, staple foods, coarse grains are better than white rice, vitamins and minerals several times more; for example, meat, lean beef is better than fatty beef slices, higher protein and iron content and low fat content; for example, carbonated drinks, in addition to containing sugar, contains almost no nutrients required by the body, try not to drink or drink less. Choose the right food to meet nutritional needs and not to exceed the calorie limit. 2, there is no such thing as the “healthiest food”, “food variety” is the king. Don’t believe in the magical food in your circle of friends that you can eat for beauty and health, cure diseases and prevent diseases. Third, limit the intake of added sugar and saturated fat, and reduce the intake of sodium to eat less: added sugar, saturated fat, sodium. 1, what is added sugar? It is a variety of sugars that people add in the manufacture of food, including honey. It is recommended that the intake of added sugars should be limited to less than 10% of the total daily calorie intake, which is about 50 g a day. 2. Where is saturated fat? Generally speaking, animal foods, such as meat, eggs and milk, have more or less saturated fat; fatty meat, butter, cream and lard are the “big players” in saturated fat. It is recommended that the amount of saturated fat eaten each day should not exceed 10% of the total calorie intake, which for adults is about 23 g per day. It is recommended that vegetable oils rich in unsaturated fatty acids be used instead of animal oils for stir-frying, and don’t be capricious when eating fatty beef, roast duck, or roast meat with more fat. 3, how to eat less sodium? Eating less sodium is actually eating less salt. The daily sodium intake should not exceed 2,300 mg, which translates into 6 g of salt. Paying attention to the amount of salt you put in your cooking, eating more fresh food and less processed food (potato chips and instant noodles are the “worst hit” by salt) can help you eat less salt. In addition, Dr. Clove will give you another tip to limit salt. Change your food habits and choose healthier foods and drinks Some people say that they have read a lot of nutrition science, but still eat unhealthy. Indeed, after knowing “how to eat”, you still have to practice. If you can combine your eating habits and preferences in this process, it will be easier to develop and maintain long-lasting healthy meal habits. V. Everyone, everywhere and at all times, should practice and support healthy eating Everyone in the family, community, school, and business should support and participate in healthy eating. Cafeterias and restaurants have a responsibility to provide healthier food, and as individuals, it is even more important to eat well and take responsibility for their own health.